Monday, October 3, 2016

Dash Diet Crock Pot Recipes

Here are some simple but very tasty Dash Diet Crock Pot Recipes.

Lime Chicken Tacos

Chicken cooked in a crock pot is nice and moist and add a little lime and lime zest it give the chicken a truly flavorful taste. You can use flour tortillas or crispy tacos - the choice is yours. Limes are such a healthy fruit- check out the benefits of limes


  • 1-1/2 pounds boneless skinless chicken breast halves
  • 3 tablespoons lime juice
  • Lime zest
  • 1 tablespoon chili powder
  • 1 cup frozen corn, thawed
  • 1 cup chunky salsa
  • 12 fat-free flour tortillas (6 inches), warmed
    Optional Goodies
Sour cream, jalapenos, shredded lettuce, or your favorite 2% Mexican shredded cheese

Place chicken in a 3-qt. slow cooker. Combine lime juice and chili powder; pour over chicken.

Then cook, covered, on low until chicken is tender, 5-6 hours.

Remove chicken. When cool enough to handle, shred meat with two forks; return to slow cooker. Stir in corn and salsa.

Then cook, covered, on low until heated through, about 30 minutes. Place filling on tortillas; or crispy tacos and add some of your favorite condiments like lite sour cream, jalapenos, lettuce and cheese. Yield: 6 servings.

Nutritional Facts
2 tacos: 291 calories, 3g fat (1g saturated fat), 63mg cholesterol, 674mg sodium, 37g carbohydrate (2g sugars, 2g fiber), 28g protein. .

Perfect with a special DASH Diet Margarita

Quinoa and Summer Squash Casserole

Here is an extremely easy to make and tasty low sodium, low fat and low calorie slow cooker layered squash recipe. Use your 5-6 quart slow cooker. This has only 275 mg of sodium per serving.

  • 12 ounces tomatillos, Mexican husked tomatoes, rinsed and chopped
  • 1 pint cherry tomatoes, chopped
  • 1 red bell pepper, chopped
  • ½ cup finely chopped white onion
  • 1 tablespoon lime juice
  • 1 cup quinoa
  • 1 cup crumbled low sodium gruyere or Swiss cheese, divided
  • 2 pounds small yellow summer squash, cut into ¼-inch slices
  • 2 tablespoons chopped fresh oregano


    Combine tomatillos, tomatoes, pepper, onion, lime juice and salt in a medium bowl.
Spray your 5- to 6-quart slow cooker with cooking spray.
Layer quinoa, cup cheese and all of the squash in the slow cooker. Top with another cup cheese. Spread the tomatillo mixture on top, but don't stir the ingredients together. (Refrigerate the remaining cheese to use for the topping.)

Cover and cook on Low for 4 hours. Serve sprinkled with oregano and the remaining cup cheese.

Here are 35 more Low Sodium Crock Pot Recipes Here

Low Sodium Slow Cooker Recipes

Coconut Quinoa CurrySeason the pork with salt, garlic powder and red pepper flakes and place it into the slow
Mix together the broth, vinegar and Worcestershire sauce and pour it over the pork,
then pour the honey over and set the timer for 4 hours on High or 6-8
hours on Low.
Once the pork is cooked and tender (it should shred easily with a fork),
remove from slow cooker with tongs into a serving dish.
Break apart lightly with two forks and put back into the slow cooker.
Ladle 1/2 cup sauce over the pork and keep warm until ready to eat.

This is one of my go to recipes that is so successful and full of flavor, coconut milk and turmeric have a magic combination of flavors.

I use sweet potato, beans, onion and chickpeas as the bulk of this curry, but you can use your favorite vegetables, white potatoes, broccoli, butternut squash, cauliflower, eggplant, corn, broad beans are all good in this recipe.  This recipe is all vegetarian but is also great with chicken or lamb.

Serves 6-8.


1 medium sweet potato, peeled + chopped (about 3 cups)
2 cups of fresh green beans (cut into ½ inch pieces)
1 medium size carrot (cut into small bit size pieces)
½ white onion, diced (about 1 cup)
1 (15 oz) can organic chickpeas, drained and rinsed
1 (28 oz) can diced tomatoes
2 (14.5 oz) cans coconut milk (either full fat or lite)
¼ cup quinoa
2 garlic cloves, minced (about 1 tablespoon)
1 tablespoon freshly grated ginger
1 tablespoon freshly grated turmeric (or 1 teaspoon ground)
2 teaspoon  tamari sauce
½ - 1 teaspoon chili flakes
1 - 1½ cups water


Add all ingredients to a slow cooker, starting with 1 cup of water. Stir until everything is fully incorporated.

Turn the slow cooker to high and cook for 3 - 4 hours until sweet potato cooks through and the curry has thickened.

You can serve as is like a vegetarian soup or on balsamic rice.

Black Bean Chili

Chili is a wonderful comfort food at any time of the year, this is a flavorful dish that has no meat in this recipe but you can add your favorite meat – this chili will increase your energy levels and, despite all the beans, minimize bloating.

Basic Chili Recipe -Ingredients

  • 1 1/2 cups bell pepper (any color), chopped
  • 1 1/2 cups white mushrooms, sliced
  • 1 cup onion, chopped
  • 1 tbsp olive oil
  • 2 garlic cloves, finely chopped
  • 1 tbsp chili powder

  • 1 tsp canned chipotle chili, chopped
  • 1/2 tsp cumin
  • 1 can (15.5 oz) can low-sodium black beans, rinsed and drained
  • 1 cup diced tomatoes, canned no-salt-added
  • 2 tbsp cilantro, chopped


Combine all the ingredients into your Crock pot
Cook on High for 4 hours and let it simmer until you are ready to eat.
Or if you are going out cook on low for 6-8 hours and then let it simmer.

Crock Pot Chicken Potatoes and Green Beans

Here is a healthy Chicken, potatoes and green bean crock pot recipe with a simple mixture of olive oil, lemon juice, garlic and dried seasonings.


  • 1.5- 2 lbs Boneless Skinless Chicken Breasts
  • ½ lb. fresh green beans, trimmed (about 2.5 cups)
  • 1.25 lb. diced red potatoes (about 4 cups)
  • cup FRESH lemon juice
  • ¼ cup olive oil
  • 1 tsp. dried oregano
  • 1 tsp. dried cilantro
  • ¼ tsp. pepper
  • ¼ tsp. onion powder
  • 2 garlic cloves, minced

  • Start by placing the chicken in a 6-quart crock pot, in the center. Next add the green beans on one side. Then for the potatoes, you will need to mound them high off to the other side.
  • In a medium sized bowl, whisk together the lemon juice, olive oil, oregano, cilantro, pepper, onion powder and garlic cloves.
  • Pour this mixture evenly over the chicken, green beans and potatoes.
  • Cover and cook on HIGH for 4 hours, without opening the lid during the cooking time.
  • Note- Do NOT use lemon juice out of squeeze bottle and expect this to taste good.

    Light and Fluffy Mashed Potatoes
  • Here is a no bake mashed potato recipe that is delicious.

    Cook in you slow cooker 5-6 hours on low or 3-4 hours on high
    Use 2 lbs of whole little Red potatoes, with skins on. 

    Put them in your slow cooker without water. But put a piece of parchment paper on top of the potatoes, this helps the potatoes steam – so there is no draining.

    Add a little olive oil and your favorite herb, rosemary is a great choice. cooked mash and add buttermilk, 2/3 cup add ½ cup of Greek yogurt or low fat sour cream. 

    If you would like a lighter, fluffier mashed potato add 1/8 teaspoon baking powder.
 Apple Crisp

Everyone loves an Apple Crisp dessert and here is one I make in the Crock Pot, add a little Greek Yogurt on top, it is delicious.

This recipe serves 6 people. Add you own favorite fruits and spices, pecans, walnuts, raisins, cranberries, ginger are all good.


1 Cup oatmeal
1 cup brown sugar
2 tablespoon of all purpose flour
1 tablespoon granulated sugar
1 stick of butter
1 teaspoon cinnamon
3 lbs Granny Smith Apples


Peel and core apples and thinly slice. Add granulated sugar and flour to the apples and toss to coat. Place Apples into the bottom of a 5-6 quart crock pot.

Mix brown sugar, oatmeal and butter until you have a crumbly mixture and then sprinkle oatmeal mixture on top of the apples.

Cook on HIGH for 4 Hours or until apples are fully cooked.

If you prefer peaches here is a Peach Cobbler Recipe made with frozen peaches.

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